heart rate

L

laura35

Cathlete
Hi,

For those of you who have garmins do you go by your heart rate at all? I was just wondering. I was trying to stay in my target heart rate before I got problems with my shins and the last week I have just been running and not watching my heart rate because I thought the slower running is what caused my shin problems since I didnt have any problems until I started slowing down. anyway I noticed on this weeks runs that my heart rate as far as percentage was in the 90% and above for all my runs. Should I worry about this or not? I can sustain the entire run and carry on conversations with my running buddy through out the entire run. I have been trying to lose a few pds and wasnt sure if being that much over my range if it would interfere with me getting more fit. I know there are mixed reviews regarding this matter. I did try to slow down and like I said if it is going to cause me shin problems then I would rather just go my regular pace but I also would hope to still lose some wt running at a faster pace too. thanks!
 
Laura-
I am no help to you but I share your dilemma. I was running with HR in the 180s continuously until I read a post that you and Sara commented on. I immediately bought Phil Maffetone's book and have been trying to run with my HR in the 140's.

How old/worn are your shoes?

As far as the right HR range to run in, and finding the right max HR to begin with it is a big mystery to me. I am trying the 75% of estimaed Max HR thing for a while to see if I get any faster at a lower HR. In theory I believe Maffetone, but I have my doubts when I am out there runing a 12-13 minute mile and could be runing faster and still talking comfortably as you mentioned.

On the other hand why run harder if it won't help? I personally do not feel sore after a slower run.

also, I am baffled as to why you are getting shin splints. I suggest keeping your strides per minute fast, 180 is considered ideal by many running enthusiasts. You can keep the strides per minute fast and just keep you stride length short. Your legs might like this .

ETA-
I would be interested in any endurance athletes reading this and offering up an educated opinion.

It would be great to get Brenda ( from Cathe's crew) to comment. I've read that she has done some endurance events.


Judy "Likes2bfit"

http://www.smileyhut.com/silly/arrowhead.gif


If you fail to plan, then you plan to fail.
 
thanks judy. I need new shoes but have never had problems before. I normally replace my shoes the same as always. I just think I went for a longer run with my friend and went slower and it was then that started my left shin problems. It is getting better,good thing I know what to do and I jump on treating it right away. I just have a hard time running that slow but I do believe his theory also.But I think when you start out running this way you should stick to low mileage at first at least that is what I think. I think had I not ran almost 10 mils after just a few weeks of training this way I wouldnt have had the problems. I was okay right up until then. I am trying to stay in the 160's but when I go my normal pace my heart rate goes up to 170' or higher but there are times that it can go up to 200+. I think I naturally have a higher heart rate anyway. but trying to stay at 148 is really hard for me. I still havent bought the book but probably will. I am wondering if I just run say at 160 to start with and thenonce I get use to that then gradually start progressing towards a lower heart rate.trial and error I think is how I will see what works for me. I just dont want to develop any more injuries since I had been so lucky not to for over 2yrs. I dont want anything to interfere with my running if you know what I mean.thanks again.
 
I think Judy may be onto something with the shoes. My shins always burn when I need new shoes and ache well after my run. Do you track how many miles you have on your shoes? Also, do you have a few pairs to rotate throughout the week? I have been told that you shouldn't use the same shoes 2 or more runs in a row...that you need to alternate and allow for the shoes to recover, even if you are not running consecutive days.

I do remember when I first started the slower pace it was challenging and felt really bizarre! I even felt sore during some of the runs and it was what I dubbed "painfully slow". Once I developed more slow twitch muscle strength (the ones most useful during endurance events) then it became much easier and a lot more comfortable. That has been my experience. As for my opinion...you know where I am on that!;)

Back to your shins...shin problems are often the result of worn out shoes or over striding.

You could even take your shoes to a specialty running store and ask them how much life they have left...if any! Some are harder on their shoes than others. Even though I don't weigh a lot, I am hard on my shoes. I swear, 400 miles and I am ready for another pair! (or maybe I just love shoe shopping...and my shins just start to hurt because they are craving some shoe shopping!:p )
 
Laura

I hope your shins heal quickly and you find a method that works.

Personally I do not enter any races. However I have completed a training plan for a 10k and started another one, but this time I am trying to do more aerobic runs (running at estimated lactate threshold).

Another source you may want to look at ts Chi Running by Danny Deyer his approach is aimed at injury prevention and endurance improvement. I've been trying to apply his principles along with running at lactate threshold. Many times I have to walk up hills to stay with in my range. But this should improve with consistent aerobic training. An other thing Sara mentioned is using the elliptical for strict aerobic training. I notice working out on the EXT at lactate threshold to be easier than with running. currently I have been doing it once per week but I may increase the number of EXT workouts weekly.



Judy "Likes2bfit"

http://www.smileyhut.com/silly/arrowhead.gif


If you fail to plan, then you plan to fail.
 
I sometimes alternate my shoes but havent lately. I do need new ones but they arent worn out anymore than any of my shoes before. I think I just wasnt use to running that slow with shorter strides. I was at mile 4 with my friend that day and felt like I had already run 10,my legs anyway did. My shin , and its only my left so I think its more of a anterior compartment syndrome rather than shin splints is doing alot better. I have been stretching constantly and massaging it several times a day. I would say it is 90% healed. I am just trying to go at this type of training more slowly. I will start with a higher heart rate than he suggests and will hopefully eventually be able to bring it down to what he recommends. I hope this will work,does anyone know if you can go about it that way? I thought I had read on that article sarah posted that he said to start maybe 10-20beats higher and go from there if needed. anyway, thanks!
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top